Six Benefits to Muscular Fitness Increased bone density Increased fat free mass resulting in decreased sarcopenia &

may increase metabolism Increased strength of connective tissue Increased physical work capacity and motor performance Improved quality of life Improved glucose tolerance

Muscle Strength maximum force a muscle or muscle group can generate at one time Muscle Endurance capacity to sustain repeated muscle actions for extended period of time Muscle Power explosive aspect of strength & product of strength & speed of movement Muscle stability muscle or muscle group stabilize at joint and maintain position without movement (isometric) Hypertrophy Increase in muscle fiber size specifically cross sectional increase of myofibrils Overload principle increase intensity (resistance), frequency, or duration above normal level Specificity principle SAID specific adaptations to imposed demands Volume total # of repetitions performed multiplied by total amount of weights = reps x weight Progressive resistance exercise resistance must be gradually increased as muscle adapts Periodization variations in training program over course of several months improve performance and prevent injury supported by GAS. Opposing Muscle Groups Biceps Triceps Anterior & Medial Deltoids - Latissimus Dorsi Pectorialis Major Posterior Deltoid, Mid Trapezius, Rhomboids Abdominals Erector Spinae Hip abductors hip adductors Anterior Tibialis Gastonemus Soleus Quadriceps - Hamstrings